It just blows up and it feels different

[NaotoDate]

Hello Internet,

Goal? Build some serious muscle mass.
How? Progressive overload training (duh!), strict exercise form and honest hard work.
Inspiration? 70's and 80's bodybuilding physiques. And Ronnie Colemans cooking skills.

I usually never go to fail, and train each muscle group more or less twice a week.
The weight is presented both in kg and lb.

So, here's the very first workout in my journal:

Legs & Shoulders

Front squat
85 kg (187, 39 lb) x 6 reps
85 kg (187, 39 lb) x 6 reps
85 kg (187, 39 lb) x 6 reps

Stiff deadlift
90 kg (198,42 lb) x 6 reps
95 kg (209,44 lb) x 6 reps
95 kg (209,44 lb) x 6 reps

Standing barbell military press
55 kg (121,25 lb) x 6 reps
55 kg (121,25 lb) x 6 reps
55 kg (121,25 lb) x 6 reps

Seated dumbbell lateral raise
17,5 kg (38,58 lb) x 8 reps
17,5 kg (38,58 lb) x 8 reps
15 kg (33,07 lb) x 8 reps

Standing barbell upright row
50 kg (110,23 lb) x 8 reps
50 kg (110,23 lb) x 8 reps
50 kg (110,23 lb) x 8 reps

Felt good all the way. The next workout will be on monday; chest, back & calves. Really looking forward to that.

[NaotoDate]

Chest, back & calves

Bench press
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps

Incline dumbbell press
35 kg (77,16 lbs) x 10 reps
37,5 kg (82,67 lbs) x 10 reps
37,5 kg (82,67 lbs) x 12 reps

Cable cross
45 kg (99,21 lbs) x 10 reps
45 kg (99,21 lbs) x 10 reps
40 kg (88,18 lbs) x 10 reps

Dumbbell flyes
20 kg (44,09 lbs) x 12 reps



Barbell row
85 kg (187,39 lbs) x 10 reps
85 kg (187,39 lbs) x 10 reps
85 kg (187,39 lbs) x 10 reps

Seated cable row V-handle
85 kg (187,39 lbs) x 10 reps
90 kg (198,42 lbs) x 10 reps
90 kg (198,42 lbs) x 15 reps

Wide grip pull ups
Bodyweight x 6 reps
Bodyweight x 6 reps
Bodyweight x 6 reps



Standing calf raises
70 kg (154,32 lbs) x 15 reps
70 kg (154,32 lbs) x 15 reps
65 kg (143,3 lbs) x 12 reps
60 kg (132,28 lb) x 12 reps

Oh boy, what a workout. Felt strong and could add more weight in pretty much every exercise.
The calves cramped up because of dehydration. Should've drank more water before the workout.

Time for hamburger patty, rice and salsa! After that I'll eat some tuna and cottage cheese.

Legs tomorrow!


Edit: added some good - worth watching - YouTube movies.

Pumping Iron 2: The Women


Bodybuilding Golden Age: The Challengers


Bodybuilding Golden Age Part 1


Bodybuilding Golden Age Part 2


I'll add more inspiration videos and pictures later.

But for now; stay strong, warriors.

[NaotoDate]

Legs

Front squat
85 kg (187,39 lbs) x 6 reps (movie clip below)
85 kg (187,39 lbs) x 6 reps
85 kg (187,39 lbs) x 6 reps
80 kg (176,37 lbs) x 6 reps

Stiff deadlift
90 kg (198,42 lbs) x 6 reps (movie clip below)
100 kg (220,46 lbs) x 6 reps
100 kg (220,46 lbs) x 6 reps
100 kg (220,46 lbs) x 6 reps

Felt good. I was a bit tired when I woke up, but with some caffeine pills in
the system you can conquer the world.





My post workout meal was good ol' chicken with rice and tzatziki. I think I'll rest tomorrow
and hit the gym on thursday after work (chest & back, sets of 7 reps).

[NaotoDate]

Too bad I can't post links or images yet (I need at least 50 posts). When I reach
that number I will also be able to embed larger YouTube-movies.

Anyway, have you guys seen the new trailer for Iron Man 3? Looks good!

Here's the new poster attached.

[NaotoDate]

Chest & back

Bench press
107,5 kg (237 lbs) x 7 reps
107,5 kg (237 lbs) x 7 reps
107,5 kg (237 lbs) x 8 reps

Incline dumbbell press
45 kg (99,21 lbs) x 7 reps
45 kg (99,21 lbs) x 7 reps
45 kg (99,21 lbs) x 7 reps

Cable cross
50 kg (110,23 lbs) x 7 reps
50 kg (110,23 lbs) x 7 reps
45 kg (99,21 lbs) x 9 reps

Dumbbell flyes
22,5 kg (49,6 lbs) x 8 reps
22,5 kg (49,6 lbs) x 8 reps

Barbell row
100 kg (220,46 lbs) x 7 reps
100 kg (220,46 lbs) x 7 reps
100 kg (220,46 lbs) x 7 reps
100 kg (220,46 lbs) x 7 reps

Seated cable row (V-handle)
100 kg (220,46 lbs) x 7 reps
100 kg (220,46 lbs) x 7 reps
100 kg (220,46 lbs) x 10 reps

Lat pulldown behind neck (straight bar)
60 kg (132,28 lbs) x 12 reps
65 kg (143,3 lbs) x 12 reps

Another great workout with a good feeling and pump. The dumbbell flyes and
seated cable rows felt awesome.

Hopefully I can train legs, calves & shoulders tomorrow after work. It depends on
if I get overtime or not. Whatever happens I'll work friday to sunday. The next workout
will be on monday.

[Trey70]

Whoooooa reeeeeally nice depth with that narrow stance. Great ankle / hip / thoracic mobility. Do you work at that or are you naturally flexible?

[NaotoDate]

Whoooooa reeeeeally nice depth with that narrow stance. Great ankle / hip / thoracic mobility. Do you work at that or are you naturally flexible?

Hey, thanks and welcome to my journal. I've always been quite flexible, so I haven't worked on anything special really.
My main goal for front squats is to maintain that exercise execution when I add more weights...

[NaotoDate]

Legs & Shoulders

Front squat
90 kg (198,42 lbs) x 6 reps
85 kg (187, 39 lbs) x 6 reps
85 kg (187, 39 lbs) x 6 reps

Stiff deadlift
100 kg (220,46 lbs) x 6 reps
100 kg (220,46 lbs) x 6 reps
100 kg (220,46 lbs) x 6 reps

Standing barbell military press
50 kg (110,23 lbs) x 8 reps
55 kg (121,25 lbs) x 8 reps
55 kg (121,25 lbs) x 8 reps

Seated dumbbell lateral raise
17,5 kg (38,58 lb) x 6 reps
17,5 kg (38,58 lb) x 6 reps
15 kg (33,07 lb) x 8 reps
15 kg (33,07 lb) x 8 reps

Standing barbell upright row
50 kg (110,23 lb) x 8 reps
50 kg (110,23 lb) x 8 reps
50 kg (110,23 lb) x 8 reps

A long day at work, and I was a bit tired when I drove to the gym. But I did my best, and had no
choice but to man the **** up. The feeling was okay.

Unfortunately the calf raise machine was busted due to some clown. Hopefully they'll have it
fixed soon.

Well, that's all for today, folks. Work tomorrow and on sunday. I'll hit the gym again on monday.

[NaotoDate]

Chest & back

Bench press
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 11 reps

Incline dumbbell press
37,5 kg (82,67 lbs) x 10 reps
37,5 kg (82,67 lbs) x 10 reps
37,5 kg (82,67 lbs) x 10 reps

Cable cross
45 kg (99,21 lbs) x 11 reps
45 kg (99,21 lbs) x 10 reps
40 kg (88,18 lbs) x 10 reps

Dumbbell flyes
20 kg (44,09 lbs) x 13 reps
20 kg (44,09 lbs) x 12 reps


Barbell row
85 kg (187,39 lbs) x 12 reps
90 kg (198,42 lbs) x 12 reps
90 kg (198,42 lbs) x 13 reps
95 kg (209,44 lbs) x 12 reps

Seated cable row V-handle
90 kg (198,42 lbs) x 10 reps
90 kg (198,42 lbs) x 10 reps
90 kg (198,42 lbs) x 10 reps

Lat pulldown behind neck (straight bar)
70 kg (154,32 lbs) x 10 reps
70 kg (154,32 lbs) x 10 reps
65 kg (143,3 lbs) x 10 reps

Me and my training buddy watched some good old bb movies from the 80's, drank caffeine drinks and prepared mentally
for todays workout. And it went well, I have to say. I could add more weights on the barbell rows, and banged out 12 reps.
A great feeling and good form through all exercises.

I've added new pictures in my Photo Gallery. A big Thank You to everyone who has added comments on my previous picture.

[NaotoDate]

This kind of physique inspires me. And the video is off the chain with its music,
grainy picture and generous 240p quality.



And if someone know who this fellow down below is, please reply. Very cool physique.

[NaotoDate]

Hamstrings & calves

Stiff deadlift
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps
100 kg (220,46 lbs) x 10 reps

Standing calf raises
70 kg (154,32 lbs) x 10 reps
70 kg (154,32 lbs) x 10 reps
70 kg (154,32 lbs) x 10 reps
70 kg (154,32 lbs) x 10 reps

Quick. In & out. I'll do some front squats tomorrow after work.

[NaotoDate]

Quads

Front squats
90 kg (198,42 lbs) x 3 reps
90 kg (198,42 lbs) x 3 reps
90 kg (198,42 lbs) x 3 reps
90 kg (198,42 lbs) x 4 reps
90 kg (198,42 lbs) x 4 reps
90 kg (198,42 lbs) x 4 reps
80 kg (176,37 lbs) x 5 reps
80 kg (176,37 lbs) x 5 reps
80 kg (176,37 lbs) x 6 reps

Oh boy, what a workout. I felt as if I could do squats all night. My guess is that the PWO has something to do with it.
I usually don't take PWO's, as the ones that comes in powder form and blends in water. My standard "PWO" is sugar free red bull
and some caffeine pills.

Well, I'm a happy camper. And what better way to celebrate this than with hamburger pattys, rice and salsa.

Tomorrow it's time to kill the chest and back again. The last workout gave me a deeeep soreness in the pecs.
Hopefully it's ok tomorrow. The body will anyway have some rest friday, saturday and sunday because of work.

Lee Haney - a man worth watching when he trains. Good, strict form, every rep.

[Susuwatari]

We meet once again! No more powerpump? I think ill start a journal tomorrow :-)

/G

[NaotoDate]

We meet once again! No more powerpump? I think ill start a journal tomorrow :-)

/G

Mr G, you're more than welcome to this board!

And regarding power/pump, I'm doing it for chest & back... sort of. 10-12 reps day 1 and about 7 reps for day 2.
Maybe I'll lower the reps day 2, to something like 5-6 reps.

The legs just couldn't take it, I had soreness in the hams and quads during almost every workout. Not the best thing.


Alright, it's time to wrap up this day. Last food intake was rolled oats (3 dl, dry) and a protein shake. Clean and simple.

[lajoo]

Good form on those squats man.

Add some kind of leg curling or GHR to your program though,deadlifts don't hit all hamstring muscles,you want a healthy knee.

[NaotoDate]

Good form on those squats man.

Add some kind of leg curling or GHR to your program though,deadlifts don't hit all hamstring muscles,you want a healthy knee.

Thanks! Good form is important to me, so it's nice to see that people appreciate it.

I did alot of leg curls up til a couple of months ago. And you're absolutely right about that, it's an exercise you need for the hamstrings.
I'll add that to my workout schedule next week.

[NaotoDate]

Chest, back & shoulders

Bench press
107,5 kg (237 lbs) x 7 reps
110 kg (242,51 lbs) x 7 reps
110 kg (242,51 lbs) x 8 reps

Incline dumbbell press
45 kg (99,21 lbs) x 7 reps
45 kg (99,21 lbs) x 7 reps
45 kg (99,21 lbs) x 7 reps (movie clip below)

Cable cross
50 kg (110,23 lbs) x 8 reps
50 kg (110,23 lbs) x 8 reps
45 kg (99,21 lbs) x 9 reps

Dumbbell flyes
25 kg (55,12 lbs) x 7 reps (movie clip below)
25 kg (55,12 lbs) x 7 reps


Barbell row
100 kg (220,46 lbs) x 7 reps (movie clip below)
105 kg (231,49 lbs) x 7 reps
105 kg (231,49 lbs) x 9 reps (or was it 10?)

Seated cable row (V-handle)
100 kg (220,46 lbs) x 7 reps
105 kg (231,49 lbs) x 7 reps (movie clip below)
105 kg (231,49 lbs) x 7 reps

Lat pulldown behind neck (straight bar)
75 kg (165,35 lbs) x 7 reps
80 kg (176,37 lbs) x 7 reps
80 kg (176,37 lbs) x 10 reps


Seated dumbbell lateral raise
15 kg (33,07 lb) x 12 reps
17,5 kg (38,58 lb) x 8 reps
15 kg (33,07 lb) x 12 reps

A great day at the gym. I really enjoyed every single rep. I banged out a couple of extra reps in some
exercises, just to show the weights who's The Man.

I said yesterday that I would rest tomorrow. Well, I need to kill the calves, and if I don't get
overtime at work, I'll hit the gym before they close.


Incline dumbbell press, 45 kg (99,21 lbs) x 7 reps


Dumbbell flyes, 25 kg (55,12 lbs) x 7 reps


Barbell rows, 100 kg (220,46 lbs) x 7 reps


Seated cable row, 105 kg (231,49 lbs) x 7 reps

[Susuwatari]

Ah! lots of videos, nice. Very good form on all the exercises (as always). I like the gym, very 80´s with the white machines and the sexy plant in the corner. (smått skumt att skriva på engelska haha)

[NaotoDate]

Calves

Standing calf raises
70 kg (154,32 lbs) x 10 reps
75 kg (165,35 lbs) x 10 reps
80 kg (176,37 lbs) x 10 reps
80 kg (176,37 lbs) x 10 reps
60 kg (132,28 lbs) x 15 reps
70 kg (154,32 lbs) x 10 reps
70 kg (154,32 lbs) x 10 reps
60 kg (132,28 lbs) x 10 reps

I struggled a bit mentally in the car on my way home; should I go to the gym... to train ONLY calves? Really?
I went home, made a big bowl of tuna sallad for this weekends lunch at work, and decided to hit the gym.

The reward was a great pump and hopefully nice soreness tomorrow.

The next workout will be on monday; chest & back. Can't wait.

[NaotoDate]

Chest & back

Bench press
100 kg (220,46 lbs) x 10 (movie clip below)
105 kg (231,49 lbs) x 10
105 kg (231,49 lbs) x 10

Incline dumbbell press
37,5 kg (82,67 lbs) x 10
40 kg (88,18 lbs) x 11
37,5 kg (82,67 lbs) x 12

Cable cross
45 kg (99,21 lbs) x 10
45 kg (99,21 lbs) x 10
45 kg (99,21 lbs) x 13

Dumbbell flyes
22,5 kg (49,6 lbs) x 10
20 kg (44,09 lbs) x 13 (omg, the pump!)


Barbell row
95 kg (209,44 lbs) x 10
100 kg (220,46 lbs) x 10
100 kg (220,46 lbs) x 12

Seated cable row V-handle
95 kg (209,44 lbs) x 10
100 kg (220,46 lbs) x 10
100 kg (220,46 lbs) x 10

Lat pulldown behind neck (straight bar)
75 kg (165,35 lbs) x 10
65 kg (143,3 lbs) x 12
65 kg (143,3 lbs) x 12

Honestsly, this has to be one of my better workouts in a long time. Great feeling and concentration.
Good contact with the pecs and back. I could add weights and/or reps in many exercises.

Bench press 100 kg (220,46 lbs) x 10 reps

[Susuwatari]

Looking good on the bench! perfect form. Is the counting out load a new "thing" haha!

[NaotoDate]

Looking good on the bench! perfect form. Is the counting out load a new "thing" haha!

Thanks, mate. Yeah, the counting out load-thing helps me breath during the set, haha. Usually I have a tendency to hold
my breath when I bench. And that's a really bad thing to do. So I came up with this idea, and it worked!

[Susuwatari]

Thanks, mate. Yeah, the counting out load-thing helps me breath during the set, haha. Usually I have a tendency to hold
my breath when I bench. And that's a really bad thing to do. So I came up with this idea, and it worked!

I see, might be a good trick, there is the problem with us males, doing two things at the same time, working out and breathing! it aint easy! ;-) I have the same problem sometimes so maybe i should do the same thing.

btw, i did some investigation on the cool oldschool pic you posted, but i still dont know who it is.

[NaotoDate]

Susuwatari: try it, might work for you aswell. About the pic; I really want to know who that fellow is. I found another photo
of what I think is him on the right. The file is attached in this post...


Quads

Front squats
90 kg (198,42 lbs) x 4
90 kg (198,42 lbs) x 5
90 kg (198,42 lbs) x 4
90 kg (198,42 lbs) x 4
80 kg (176,37 lbs) x 6
80 kg (176,37 lbs) x 5
80 kg (176,37 lbs) x 6

When I walked in the gym today, the first thing I heard was a primal scream, loud as f*ck. And there was this big BANG from
the weights hitting the floor. The guy then applaud himself, shouted a Coleman-shout (ooooooiiiih!) and laughed. Hehe, entertaining as hell.

Anyways... what about my workout? Went well. Slowly but surely the reps are going up.

Cool guy (with a not so cool outfit), pic 2:

[Susuwatari]

Wow, male cameltoe!

Frontsquats only today, sometimes one exercise is enough i guess.

[NaotoDate]

S: yup, I guess he's like, "whatever man, might aswell show it if you got it!".
And yeah, I like to dedicate one day for the squats. Feels good to concentrate on that exercise a 100%.


Hamstrings, shoulders & calves

Stiff deadlift
100 kg (220,46 lbs) x 12
100 kg (220,46 lbs) x 12
100 kg (220,46 lbs) x 10

Leg curl
8 plates x 10
7 plates x 10
7 plates x 10

Standing barbell military press
50 kg (110,23 lbs) x 10
50 kg (110,23 lbs) x 10
50 kg (110,23 lbs) x 10

Seated dumbbell lateral raise
10 kg (22,05 lbs) x 15
12,5 kg (27,56 lbs) x 15
15 kg (33,07 lb) x 12

Standing calf raises
80 kg (176,37 lbs) x 12
80 kg (176,37 lbs) x 10
75 kg (165,35 lbs) x 12
75 kg (165,35 lbs) x 10

I've taken the preworkout Craze for some days now, and it works fine. Took to much the
first time, and I'm down to half a scoop now.

This was a good day at the gym. I've tried to find the right groove in the military press, and
I think I've found it now.

Rest day tomorrow, and chest/back on friday after work.

[NaotoDate]

Chest

Bench press
110 kg (242,51 lbs) x 6
110 kg (242,51 lbs) x 6
110 kg (242,51 lbs) x 8

Incline dumbbell press
50 kg (110,23 lbs) x 6
45 kg (99,21 lbs) x 6
45 kg (99,21 lbs) x 6

Cable cross
50 kg (110,23 lbs) x 6
50 kg (110,23 lbs) x 6
50 kg (110,23 lbs) x 7

Dumbbell flyes
25 kg (55,12 lbs) x 6
25 kg (55,12 lbs) x 6

When I'm having a hard time psyching myself up before the workout, I know something's wrong.
The bench press went okay though. But it's NOT a good thing to combine a weak day with heavier
dumbbells AND a higher angle on the bench. Felt like a complete and utter noob when I tried the 110's.
And like the TMINMUSCLEWORKOUT-guys would say; I almost "snapped something up" in my left shoulder.

Well, lesson learned. Won't do that again. :-)

The cable cross and dumbbell flyes went really good. Got a solid pump as a reward.

I think it's time to cut down the volume on the chest & back-days (didn't have time to train back today
because the gym closed). I'll go down to 2 sets per exercise, with a total of 8 sets for chest and 8 sets for back.
And on the days when I feel strong as an ox, I can add a few sets here and there.

The thing is that I train those muscle groups twice a week; pump (10-12 reps) one day and strength (~6 reps) the other.

Legs once a week, and shoulders/calves whenever I want.

A picture of todays form attached down below. The split between the upper and lower pec is getting more and more
visible, the more mass I gain. Kinda cool.

Back tomorrow!

[Susuwatari]

Huge arm!!! ill also cut some sets, the heavier the weight get the longer time my workout takes. So i think its time for me also to cut a few sets.

[NaotoDate]

S: thanks man. Yeah, try to cut down the volyme and see how the body responds. I think less is better.


Back & calves

Barbell row
105 kg (231,49 lbs) x 6
105 kg (231,49 lbs) x 6
105 kg (231,49 lbs) x 6

Seated cable row (V-handle)
105 kg (231,49 lbs) x 6
110 kg (242,51 lbs) x 6

Lat pulldown behind neck (straight bar)
80 kg (176,37 lbs) x 6
80 kg (176,37 lbs) x 6

Lat pulldown to chest (V-handle)
60 kg (132,28 lbs) x 6
70 kg (154,32 lbs) x 6

Standing calf raises
80 kg (176,37 lbs) x 10
85 kg (187,39 lbs) x 10
85 kg (187,39 lbs) x 10
85 kg (187,39 lbs) x 10
65 kg (143,3 lbs) x 15
65 kg (143,3 lbs) x 15

It's not the same feeling to train only back. Don't get me wrong, this was a good workout.
But I prefer to be warm och "in the zone", like when I've trained chest prior to back.

The next chest & back session will be on monday, after work. I know, 2 days rest for the back isn't
that long, but it's just temporarily.

Finishing of this post with a soft Akon tune. Have a really good weekend, everybody.

[AD1984]

Nice videos, good form!

Subbed.

Any reason why you prefer a narrow stance for the FS?